If what you want is to eat what you like, without having to count calories and lose weight, there are balanced eating plans that allow you to “eat everything”, in controlled portions.
MiDieta offers you a personalized meal plan in which you can select your menus according to your food preferences and restrictions.
Exercise and your diet are the key to losing weight
If you want to lose weight faster and without limiting yourself so much, increasing your caloric expenditure through exercise is the key.
The more the difference between your caloric expenditure in the day with respect to your caloric intake, the more you will lose weight.
- Diet and exercise, its impact on health
Lose weight by consuming 500 fewer calories a day
One pound of fat is equivalent to 3,500 calories. By cutting out 500 calories a day by either cutting out 500 calories or exercising more, you can lose about a pound (452 g) a week.
10 tips to lose weight without “diet”
1. Limit foods and drinks high in added sugar, saturated fat, sodium, and avoid alcoholic beverages.
Added sugars: Less than 10% of daily calories.
Saturated fat: Less than 10% of daily calories.
Sodium: Less than 2,300 mg a day.
Alcoholic beverages: If you drink in moderation and on special occasions. Limit 2 glasses for men and 1 for women.
2. Eat breakfast daily
Eating breakfast daily is a healthy habit that has been shown to promote weight loss. Skipping breakfast will cause you to overeat throughout the day. A bowl of oatmeal with yogurt and nuts will make a difference.
3. Nothing to eat after dinner
Avoid eating after dinner. Dinner is an ideal time to share with your family and enjoy it at the table. If you usually have dinner while watching TV, serve yourself your portion before
4. Eat more vegetables and fruits
Include more vegetables in your meals, they contain vitamins, minerals, phytochemicals and fiber. The 2020-2025 Dietary Guidelines for Americans suggest an intake of 3 cups of vegetables and 2 cups of fruit per day for a 2,200 calorie diet.
5. Include whole grains daily
Replace refined grains with whole grains, this is instead of white bread, cakes, cookies, better includes whole grain cereals such as whole grain bread, rice or whole grain pasta, popcorn. They are high in fiber and will give you satiety.
6. Be in control of where you eat and what you eat
A good strategy is to choose restaurants with healthy food. Also, avoid buying foods high in saturated fats and sugars. At parties, serve yourself small portions and choose the least caloric ones.
7. Reduce your portions of food and drinks
If you simply reduce your portions by 20-50% you could lose weight. Most restaurant portions are larger than you need. Better order half to go or share it.
At home, control your portions and use small plates, cups and bowls when serving them.
8. Walk more steps a day
Use a pedometer or sports watch with the function of counting steps per day, it is a great motivator. So gradually walk more day by day until you achieve 10,000 steps.
9. In each meal or snack include protein
Adding low-fat protein foods will help you feel fuller. For example, try vegetables and low-fat cheese as a snack.
Small, frequent meals (every 4 hours) are recommended to keep blood sugar levels stable, which helps prevent excesses.
10. Choose the “light” version of food and drinks
Try to choose the low-fat, low-sugar version of the products you eat. For example yogurt, cheese, cream, salad dressings, mayonnaise, among others.
However, always read the nutritional content label to make sure they are low in calories. And watch your portions! Since a package can have many servings and calories.
What counts is making changes in your lifestyle and eating and exercise habits, which will help you lose weight and have benefits for your health.
Source: Midieta, Dietary Guidelines for Americans 2020-2025.